2010 Emerald Across the Bay 12K - RunOther


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San Francisco, California
United States
RhodyCo Productions
55F / 13C
Overcast
 		Total Time = 1h 11m 44s
Overall Rank = /
Age Group = 40-44
Age Group Rank = 103/156
Pre-race routine:

Woke up 6am, had a bagel with light cream cheese and some juice. Got dressed and double-checked my bag to make sure I had everything I needed. Headed off to the race at 6:50am. I needed to be there by 7:45 to get on the shuttle bus to Sausalito.
Event warmup:

10 minutes before the start, I jogged for 5 minutes at the start line. The event coordinator allowed us to use jog in the area about 80 yards past the start line to warm up.
Run
  • 1h 11m 44s
  • 7.46 miles
  • 09m 37s  min/mile
Comments:

Strategy: Use this race as a tempo run for my marathon training.
Plan:
Warmup 1st mile
Run at 9:30 mi/min pace for 3 miles taking 1 minute walk breaks every mile
Jog 5 minutes
Run at 9:00 mi/min pace for remainder with walk breaks as needed.

Execution of plan:
Started well on the plan, but deviated a bit on the 5 minute jog. I actually forgot to do that part. Then as I switched to the 2nd 3 mile segment, I kept up the 9 min pace until 6.5 mark. I decided to up the pace a bit to 8 mi/min. That lasted for a few minutes until I felt a little sharp pain behind left knee. I slowed it back down to 9:30 min pace and kept there till the end.
What would you do differently?:

Do not deviate from the plan. If anything, go slower, not faster than planned.
Post race
Warm down:

Slow walk to the t-shirt & music area. Drink a bottle of water and eat some granola, apple, and almonds. Light stretching.

What limited your ability to perform faster:

Nothing.

Event comments:

The first drink station was at mile 4. I think they should have one at mile 2.




Last updated: 2010-02-12 12:00 AM
Running
01:11:44 | 07.46 miles | 09m 37s  min/mile
Age Group: 0/156
Overall: 0/
Performance: Good
Avg pace 9:37 mi/min
Course: Fast start as it is downhill for about 1/4 mile. Then a long uphill segment to the GG bridge. Across the bridge on the sidewalk, slope up, level, then slope down. A downward segment after the bridge. Levels off again for a bit. Not too much further there's a series of small hills. At Mile 5, the course runs downhill again for a long time. Mile 6 to the end is relatively flat except at the final 1/4 mile where you enter the park at fort mason. It's a short uphill, then after the crest it's just a short downhill to the finish.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4